Shepherd's Pie
Serving size: 4 meals
Ingredients: 1 lb ground grass-fed beef 4 large carrots chopped 1/2 large red onion, diced 3/4 cup frozen peas 1 1/2 Tbsp fresh thyme |
2 cloves garlic, diced
1/2 Tbsp apple cider vinegar 1 1/2 tsp cinnamon 1 tsp garlic powder 1/4 tsp clove 1/2 cup broth Mashed Cauliflower made below |
Instructions:
1) Prep all the vegetables. In a cast iron skillet add oil and sauté onions on medium heat, once translucent add the carrots. Cover and cook for about 5 minutes until the vegetables are all tender. Then add peas and garlic and cook for an additional 5 minutes. Then remove the vegetables into a bowl.
2) Add the meat to the skillet, all the spices and the apple cider vinegar to and begin to brown.
3) While the meat browns work on the mash.
4) Once the meat has finished browning stir in the broth and cooked vegetables back into the skillet and let it simmer on low while you finish the mash.
5) Push meat and vegetables even in cast iron pan or transfer to glass baking dish. Top the meat and vegetable mixture with the mash.
6) Bake at 350 degrees for 20 minutes, then turn on the broiler for 3 minutes to get mash golden brown.
1) Prep all the vegetables. In a cast iron skillet add oil and sauté onions on medium heat, once translucent add the carrots. Cover and cook for about 5 minutes until the vegetables are all tender. Then add peas and garlic and cook for an additional 5 minutes. Then remove the vegetables into a bowl.
2) Add the meat to the skillet, all the spices and the apple cider vinegar to and begin to brown.
3) While the meat browns work on the mash.
4) Once the meat has finished browning stir in the broth and cooked vegetables back into the skillet and let it simmer on low while you finish the mash.
5) Push meat and vegetables even in cast iron pan or transfer to glass baking dish. Top the meat and vegetable mixture with the mash.
6) Bake at 350 degrees for 20 minutes, then turn on the broiler for 3 minutes to get mash golden brown.
Mashed Cauliflower
2/3 Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.) (and any riced cauliflower left from last week)
3 garlic cloves, diced
1 tsp fresh thyme leaves
salt and pepper, to taste
Instructions:
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
2/3 Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.) (and any riced cauliflower left from last week)
3 garlic cloves, diced
1 tsp fresh thyme leaves
salt and pepper, to taste
Instructions:
1) Put an inch of water in a saucepan, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
2) While cauliflower is cooking dice garlic and sauté in olive oil over medium heat for 5 minutes.
3) When cauliflower is done drain water and place cauliflower in food process (making sure to not add water to food processor).
4) Add garlic, oil and seasonings to food processor and blend until smooth.
Roasted Vegetables and Steak Salad with Herb Butter Sauce
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Ingredients:
1 cups Brussels Sprouts, sliced 1/2 Sweet Potatoes, peeled and diced 1 cups Green Beans 1/2 Red Onion, cut into large circles/ pieces 2 Tbsp Olive Oil 1 grass-fed Steak (of choice) Salt & pepper, to taste |
Sauce Ingredients:
6 Tbsp Butter 1 Tbsp Balsamic Vinegar 1 Tbsp dried Sage 1 tsp dried Thyme 1 tsp dried Oregano ½ tsp dried Basil |
Instructions:
1) Preheat oven to 400 degrees.
2) Slice Brussels Sprouts, Sweet Potatoes, onion, and Green Beans. Once sliced mix veggies with OO and S&P in a bowl.
3) Place veggies on a baking sheet and bake for 30 minutes or until tender.
4) While veggies are cooking prepare meat by adding salt and pepper to both sides. Over High heat cook the meat to desired doneness. Know that higher temperatures does cause meat to be less healthy, but more tasty. Try to find a moderate cooking pace when you cook it for this meal during the detox.
5) Make herbed butter sauce by melting 6 tablespoons of butter and add balsamic, sage, thyme, oregano and basil. Mix well.
6) When everything is finished place all veggies on a plate with thinly sliced steak and drizzle with herbed butter sauce.
1) Preheat oven to 400 degrees.
2) Slice Brussels Sprouts, Sweet Potatoes, onion, and Green Beans. Once sliced mix veggies with OO and S&P in a bowl.
3) Place veggies on a baking sheet and bake for 30 minutes or until tender.
4) While veggies are cooking prepare meat by adding salt and pepper to both sides. Over High heat cook the meat to desired doneness. Know that higher temperatures does cause meat to be less healthy, but more tasty. Try to find a moderate cooking pace when you cook it for this meal during the detox.
5) Make herbed butter sauce by melting 6 tablespoons of butter and add balsamic, sage, thyme, oregano and basil. Mix well.
6) When everything is finished place all veggies on a plate with thinly sliced steak and drizzle with herbed butter sauce.
Pesto Chicken
Ingredients:
1 boneless, skinless chicken breasts
1/4 cup pesto
1 Tbsp apple cider vinegar
1 Tbsp olive oil
1/2 teaspoon salt
Instructions:
1) Place the chicken in a pyrex container. Pour in other ingredients. Seal shake it up until the marinade is combined and the chicken is well coated.
2) Refrigerate for at least 2 hours or up to 12 hours.
3) Bake for 20 minutes on 450 degrees or grill the chicken for 5-6 minutes on each side until cooked through. Let rest for 3 minutes after done cooking.
1 boneless, skinless chicken breasts
1/4 cup pesto
1 Tbsp apple cider vinegar
1 Tbsp olive oil
1/2 teaspoon salt
Instructions:
1) Place the chicken in a pyrex container. Pour in other ingredients. Seal shake it up until the marinade is combined and the chicken is well coated.
2) Refrigerate for at least 2 hours or up to 12 hours.
3) Bake for 20 minutes on 450 degrees or grill the chicken for 5-6 minutes on each side until cooked through. Let rest for 3 minutes after done cooking.
Salmon Burgers
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Serving size: 4 burgers
Ingredients: 1 can wild salmon 3/4 cup almond flour or pecans (blend to a fine grain in food processor) 2 eggs 3 green onions, diced |
1 celery stalk, diced
1 TBSP olive oil 1 TBSP lemon juice 1 tsp garlic powder 1/2 tsp salt pinch of paprika |
Instructions:
1) Preheat oven to 350 degrees. Drain liquid off canned salmon and remove big bones and skin.
2) Mix all ingredients well in bowl.
3) Form mixture into 6 small patties, and saute in 1 tbsp oil until firm and golden brown over medium-low heat with cover on pan.
1) Preheat oven to 350 degrees. Drain liquid off canned salmon and remove big bones and skin.
2) Mix all ingredients well in bowl.
3) Form mixture into 6 small patties, and saute in 1 tbsp oil until firm and golden brown over medium-low heat with cover on pan.
Baked Haddock
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Ingredients:
1 haddock fillet 1/2 tsp onion powder 1/2 tsp paprika 1/2 tsp garlic powder |
1/2 tsp ground black pepper
1/2 tsp salt 1/4 tsp cayenne pepper 1 Tbsp olive oil 1 lemon, cut into wedges |
Instructions: Start the sweet potato before the haddock
1) Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Coat baking sheet with avocado oil or olive oil.
2) Mix onion powder, paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl.
3) Arrange haddock fillets on the prepared baking sheet. Dot haddock with olive oil, then sprinkle seasoning over haddock
4) Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes. Serve with lemon wedges.
Sweet Potato Fries: (use 1/2 sweet potato)
Preheat oven to 375-400 degrees. Slice or cube sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Roasted Cauliflower or Asparagus:
Chop cauliflower into florets.
Olive oil
Salt and Pepper
Instructions:
1) Preheat oven to 425°.
2) Toss cauliflower florets on a large rimmed baking sheet with oil; season with salt and pepper.
3) Roast, tossing occasionally, until tender, 35-40 minutes.
1) Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Coat baking sheet with avocado oil or olive oil.
2) Mix onion powder, paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl.
3) Arrange haddock fillets on the prepared baking sheet. Dot haddock with olive oil, then sprinkle seasoning over haddock
4) Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes. Serve with lemon wedges.
Sweet Potato Fries: (use 1/2 sweet potato)
Preheat oven to 375-400 degrees. Slice or cube sweet potato. Toss with olive oil, salt and whatever spices you want: garlic powder, diced onions, cayenne, paprika, etc..
Roast until done. About 30 minutes.
Roasted Cauliflower or Asparagus:
Chop cauliflower into florets.
Olive oil
Salt and Pepper
Instructions:
1) Preheat oven to 425°.
2) Toss cauliflower florets on a large rimmed baking sheet with oil; season with salt and pepper.
3) Roast, tossing occasionally, until tender, 35-40 minutes.
